May 13th, 2023 2:36 PM Mr. Q Categories: Body Weight
Wall sit is a bodyweight exercise that targets the quadriceps, glutes, and calves. It involves holding a seated position with your back against a wall.
- Quadriceps stretch: Stand with your feet hip-distance apart, bend your knee and hold your ankle with your hand, bringing your heel towards your buttocks. Hold for 15-30 seconds on each side.
- Leg swings: Stand with your hands on a wall for support, swing one leg forward and backward, keeping it straight. Do 10-15 swings on each leg.
- Calf raises: Stand with your feet hip-distance apart, raise your heels off the ground and hold for 1-2 seconds, then lower them back down. Do 10-15 raises.
How to select the proper weight: This exercise is bodyweight only, so there is no need to select a weight.
- Stand with your back against a wall and your feet shoulder-width apart.
- Slowly slide down the wall until your knees are bent at a 90-degree angle, with your thighs parallel to the ground.
- Keep your back flat against the wall, and make sure your knees are directly above your ankles.
- Hold this position for the desired length of time.
How to reduce the difficulty:
- Shorten the duration of the hold.
- Perform the wall sit with a higher wall, so your legs are less bent.
How to increase the difficulty:
- Increase the duration of the hold.
- Perform the wall sit with a lower wall, so your legs are more bent.
- Hold a weight in your lap while performing the exercise.
- Beginner: Hold for 10-20 seconds, repeat 2-3 times.
- Intermediate: Hold for 30-60 seconds, repeat 3-4 times.
- Advanced: Hold for 60-90 seconds, repeat 4-5 times.
Estimated time for exercise: 5-10 minutes
Muscle Group(s):Calves, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus